Hex bar squat

A compound exercise for the quads and glutes, with help from the hamstrings, forearms. Equipment: trap bar.

Orbit

Drag to rotate

WorksQuadsGlutesHamstringsForearms

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Stand inside a hex bar, hips lower than for a deadlift.
Keep the chest up and push through the whole foot
Lower by bending the knees first

Muscles worked

Hex bar squat: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Hamstrings
Forearms

Equipment

Trap bar

Alternatives

Exercises that train the same main muscles. See all hex bar squat alternatives.

Back squatBarbell and Squat rack
Barbell jump squatBarbell and Squat rack
Box jumpPlyo box or step
Box squatBarbell, Squat rack and Plyo box or step
Dumbbell box squatDumbbells and Plyo box or step
Dumbbell squatDumbbells

More quads exercises

Trap bar deadliftTrap bar
Front squatBarbell and Squat rack
Smith machine squatSmith machine
Hack squatHack squat machine
Leg pressLeg press
Goblet squatDumbbells

Put the hex bar squat in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

✓ Free to start, no account needed
✓ Plans every set, rep and weight for you
✓ Works offline, on Android, iPhone and the web
✓ No ads, ever

Start free in your browser